Use the exercise list they have their as a loose guideline. The wide variety of exercises is to ensure your depleting glycogen from as many muscles as possible. However, if you stick to your own routine, making sure that your hitting your muscles properly it shouldn't be a problem. Especially if your doing a depletion workout.

DANGIT, now I know why the stix say I'm not in keto then. I have been drinking so much frikkin water, it's scary, lol.

Maybe jello is not doing it
It is definately sweet when your brain and body get used to no-low carbs, I have energy all the time now. It's weird, I rarely get those moments where I feel like doing nothing now. Now that I'm adding LR, life will be grand

Yeah it is sweet. Ive been on some form or another of low carb dieting for about the past year. After a while you get a good feel on what you need to do.

Ya, I'm doing a totally different workout. Some of it is the same, but I am doing my own routine.
I don't even do a leg day, I know I should, but I do my workout at home with a machine and dumbells, etc...
I just run for about 40 mins, and then the HIIT on Thursday(So muscles have some time before final workout,which is all muscle groups) and also HIIT on Mondays, and possibly Saturday, if I feel up to it.

I'm still getting great results, so, meh, why fix what ain't broken?

Quick question though: It is around 40 degrees at 6 in the morning here, sometimes colder, and the HIIT in that weather kills my lungs(I run outside) So if I got a jump rope and just did 50 secs or so normal, then 10 secs fast, would I get the same benefits? I've heard of people doing rope instead of running, but I didn't know if there was any significant differences.

EDIT: I plan on doing something like that River, I don't see any need to stop doing CKD, I have awesome energy, I feel better(dunno why,lol) and the food is great. I sometimes use my refeed as a cheat day too, just 1 or 2 things I usually don't eat, usually involving lots of sugar ^_^ I only really do that because I know I can do a massive workout on Sunday, because of all the carbs I just got, and I can help work the extra .3 of a pound I gain from all the sugar :P

So it won;t be a problem if i'm working out harden then what they say.

Also, should the diet by modified if I plan to workout twice a day on some days? I'm looking to hit the gym around 6 times a week and then doing HIIT on 2-3 days

No, it shouldn't, my workouts are higher volume than what is usuall y suggested, I just make sure that if im doing back day I hit every muscle well, leg day, hit everyone well. I will look around for the information, but what I do on this diet a lot while cutting is varying calorie intake during the week. The body is more primed to adapt to taking in excess calories. So say I do a 5 day low calorie stint. Instead of 2000 a day I do something like

Day 1:1700
Day 2:2300
Day 3:1700
Day 4:2300
Day 5:2000

Something like that. I keep the higher calorie days for heavier workout days and it seems to help my fat loss. What type of CKD program are you looking to do?

Ya, I'm doing a totally different workout. Some of it is the same, but I am doing my own routine.
I don't even do a leg day, I know I should, but I do my workout at home with a machine and dumbells, etc...
I just run for about 40 mins, and then the HIIT on Thursday(So muscles have some time before final workout,which is all muscle groups) and also HIIT on Mondays, and possibly Saturday, if I feel up to it.

I'm still getting great results, so, meh, why fix what ain't broken?

Quick question though: It is around 40 degrees at 6 in the morning here, sometimes colder, and the HIIT in that weather kills my lungs(I run outside) So if I got a jump rope and just did 50 secs or so normal, then 10 secs fast, would I get the same benefits? I've heard of people doing rope instead of running, but I didn't know if there was any significant differences.

EDIT: I plan on doing something like that River, I don't see any need to stop doing CKD, I have awesome energy, I feel better(dunno why,lol) and the food is great. I sometimes use my refeed as a cheat day too, just 1 or 2 things I usually don't eat, usually involving lots of sugar ^_^ I only really do that because I know I can do a massive workout on Sunday, because of all the carbs I just got, and I can help work the extra .3 of a pound I gain from all the sugar :P

It depends how good you are at jump rope. Some guys just don't go that fast and when they do might be too good at it for the same sprint effect. Try it, see how you feel. If it doesn't feel the same, try a cardio bike.

I gain somewhere around 5-6 pounds during my refeeds. My refeeds usually include 24 hours of popcorn, bread, white rice, beans, some steak, chicken, candy, very small amounts of fruits. Ahh that muscular swell feels great.

Alright, I'll try the rope and see how it goes the first day. Gonna try it on Thursday.

Also, I'm eating walnuts everyday(not a lot obviously) and I am definately starting to taste how bland they are. Is there any way to give em some flavor? Put em in a bad with salt and shake it? Or is there some spice or anything?

I may switch off/on with peanuts if there isn't anything for the blandness of em.

Does it matter if I eat peanuts or almonds? They both have I think 3-4 carbs(That aren't fiber) the only dif is that the peanuts are salted.
When I was having peanuts before, I was having 2-4 servings because I would have 2 at school, then I would munch on them at home, and they are addicting. If I had them, it would be one serving and I wouldn't use them as munchies.

You said you've been doing this for a year River? How the crap do you get through it for the Holidays? I think I am going to take Christmas day and Thanksgiving day as cheat days. I know if I get out of the groove of this, it will be just as hard to restart it as it was to start it. Should I skip one refeed before both of those holidays, just do be further into keto when I do have my massive cheat day?

Italian family, so for thanksgiving, turkey, pasta, wine, the usual. Other side of the family, turkey, crabberry, you know the usual stuff, yams with marshmallows on top. Same deal for christmas.

What do you mean by cheat day though?

If you do your workouts through the week, do a good depletion workout, you can have a good 48 hour carb up and supercompensate glycogen levels. Usually glycogen levels don't go past a certain point, doing a depletion workout you prime your muscles for uptake of glycogen and can easilly get away with doing a 48 hour carb load.

Cheat day as in not aiming for mainly carbs, or even good carbs, but just eating what tastes good, lol.

Depletion workouts are longer right? 60 sec rest between sets, and then 90 between dif workouts(from curls to situps, or bench to lat pulls, etc...) right?
I also heard that on keto you were supposed to do them short but hard :S

Well, I'm obviously not great at everything yet, but I think you're right on the two large muscle groups in one day. I did that for a lil while and I felt sick, dunno if it was from that, but ya ^_^

My workouts are usually just:
Bis/Tris/Shoulders
Back/Chest/Abs
Then I do HIIT on the days inbetween, I also do cardio after my workout, which you may want to add in 30-45 mins if you're going to be cutting first.